Time Crunch Training

Working with clients can present many challenges, not the least of which is scheduling. People are busy. They have lives and priorities that, like it or not, take precedence over training. This doesn’t mean that training isn’t a priority at all, rather that they can’t make it a large time commitment (as some people not only can but want to) in their week.

Below are two variations of Jim Wendler’s now famous 5/3/1 program. They have been modified for busy people and require no more than 30 minutes 3 days per week. Though these programs were originally set up for busy people, they have proven to be very effective for beginners as well.

The first variation sticks to the 4 week format of the original program and the second variation extends it out over 6 weeks. Variation 2 is great for those who need even more hypertrophy and/or don’t make strength adaptations as quickly.

Preface to the programs:

It is assumed that nearly all lifters need more hypertrophy and work capacity

It is assumed that nearly everyone can benefit from a high(er) level of activity. Especially if time is at a premium.

It is assumed that nearly all lifters can have better technique. Technique is built through repetition.

Notes:

Training max/TM is set at 90% of your real max or a weight that you can do 3-5 hard but good reps with.

All + days represent a max rep set. The number before it represents the minimum for the day.

Ramp up to the working weight for each day using the same reps as called for that day, i.e. ramp with 5 reps on the 5+ day, starting around 50% of max.

Some days don’t take a full 30 minutes. If that happens you can leave early or grab a couple of sets of assistance work like rows, curls, chins, facepulls, etc.

PROGRAM 1

WEEK 1

DAY 1

Squat x5+ @85% of training max; 20 reps @35% of TM

Bench 5×10 @50% of TM (60 seconds between sets)

DAY 2

Deadlift x5+ @85% of TM

Overhead Press x5+ @85% of TM

DAY 3

Bench x5+ @85% of training max

Squat 5×10 @50% of TM (60 seconds between sets)

WEEK 2

DAY 1

Deadlift x3+ @90% of TM

Overhead Press 5×10 @50% of TM (60 seconds between sets)

DAY 2

Squat x3+ @90% of TM; x20 +5 pounds from last week

Bench x3+ @ 90% of TM

DAY 3

Overhead Press x3+ @90% of TM

Deadlift 5×10 @50% of TM (60 seconds between sets)

WEEK 3

DAY 1

Squat x1+ @95% of TM; x20 +10 pounds from week 1

Bench 5×10 + 5 pounds from week 1 (60 seconds between sets)

DAY 2

Deadlift x1+ @95% of TM

Overhead Press x1+ @95% of TM

DAY 3

Bench x1+ @95% of TM

Squat 5×10 +5 pounds from week 1 (60 seconds between sets)

WEEK 4 – DELOAD

Deload weeks are a great time to do any other exercises and/or conditioning that you don’t have time to do during the 3 training weeks.

PROGRAM 2

WEEK 1

DAY 1

Squat x5+ @85% of training max; 20 reps @35% of TM

Bench 5×10 @50% of TM (60 seconds between sets)

DAY 2

Deadlift 5×10 @ 50% of TM (60 seconds between sets)

Overhead Press 5×10 @50% of TM (60 seconds between sets)

DAY 3

Bench x5+ @85% of training max

Squat 5×10 @50% of TM (60 seconds between sets)

WEEK 2

DAY 1

Deadlift x5+ @85% of TM

Overhead Press 5×10 @50% of TM (60 seconds between sets)

DAY 2

Squat 5×10 @50% of TM (60 seconds between sets)

Bench 5×10 @50% of TM (60 seconds between sets)

DAY 3

Overhead Press x5+ @85% of TM

Deadlift 5×10 @50% of TM (60 seconds between sets)

WEEK 3

DAY 1

Squat x3+ @90% of TM; x20 +5 pounds from week 1

Bench 5×10 + 5 pounds from week 1 (60 seconds between sets)

DAY 2

Deadlift 5×10 + 5 pounds from week 1 (60 seconds between sets)

Overhead Press 5×10 + 5 pounds from week 1 (60 seconds between sets)

DAY 3

Bench x3+ @90% of TM

Squat 5×10 +5 pounds from week 1 (60 seconds between sets)

WEEK 4

DAY 1

Deadlift x3+ @90% of TM

Overhead Press 5×10 +5 pounds from week 1

DAY 2

Squat 5×10 +5 pounds from week 1 (60 seconds between sets)

Bench 5×10 +5 pounds from week 1 (60 seconds between sets)

DAY 3

Overhead Press @90% of TM

Deadlift 5×10 +5 pounds from week 1 (60 seconds between sets)

WEEK 5

DAY 1

Squat x1+ @95% of TM; x20 +10 pounds from week 1

Bench 5×10 + 10 pounds from week 1 (60 seconds between sets)

DAY 2

Deadlift 5×10 + 10 pounds from week 1 (60 seconds between sets)

Overhead Press 5×10 + 10 pounds from week 1 (60 seconds between sets)

DAY 3

Bench x1+ @95% of TM

Squat 5×10 +10 pounds from week 1 (60 seconds between sets)

WEEK 6

DAY 1

Deadlift x1+ @95% of TM

Overhead Press 5×10 +10 pounds from week 1

DAY 2

Squat 5×10 +10 pounds from week 1 (60 seconds between sets)

Bench 5×10 +10 pounds from week 1 (60 seconds between sets)

DAY 3

Overhead Press x1+ @95% of TM

Deadlift 5×10 +10 pounds from week 1 (60 seconds between sets)

WEEK 7 – DELOAD

See deload notes above.

After the deload in either program start the cycle over adding 5 pounds to working sets for pressing and 10 pounds to working sets for squats and deadlifts. On the 5×10 work just keep adding 5 pounds as specified in the program. You will start the cycle with the same weight of the last week before deloading. That’s fine.

Keep running in this fashion until you “fall out” 2 sessions in a row. Falling out is when you can only accomplish the stated reps (or less) in the max rep set. When this happens deload and test your new max.

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This entry was posted on Tuesday, September 29th, 2015 at 5:51 pm and is filed under Random.
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